30 Minutes to Muscle – Bi’s and Tri’s

You’ll be tired mid way through this one, so you might want a strong cup of coffee or preworkout drink prior. To fit this one into a 30-minute window, there’s  just enough time for short break intervals (1 minute) and stretches in between sets as needed.

4 Supersets of:
Standing alternating dumbbell curls using ascending weight and decreasing reps
(e.g., 25lbs-15 reps, 30lbs-12 reps, 35 lbs-10reps, 40lbs-8 reps)
with
Seated dumbbell one arm tricep extensions
(e.g., 10lbs-15reps, 15lbs-12reps, 20lbs-10reps, 25lbs-8 reps)

3 Supersets of:
Straight bar curls
with
Close grip bench press

3 Supersets of:
Dips with bodyweight
with
Standing dumbbell hammer curls